Find that heel on the leg during lunges. Doing this will keep the knee in a safe position and allow for proper force to be applied effectively during the standing portion on the movement. Also keep the chest up and back arched, now is not the time to get lazy on this.
Training:
21-18-15-12-9-6-3 Overhead weighted lunges (45# and 25#)
3-6-9-12-15-18-21 Burps
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